More >

Bulgur and Chickpea Salad

Bulgur is a quick-cooking form of whole wheat that has been cleaned, parboiled, dried, ground into particles and sifted into distinct sizes. Bulgur is high in fiber and rich in B vitamins, iron, phosphorus and manganese. Often confused with cracked wheat, bulgur differs in that it has been pre-cooked. In contrast to cracked wheat, bulgur is ready to eat with minimal cooking or, after soaking in water or broth, can be mixed with other ingredients without further cooking. Bulgur holds a place in recipes similar to rice or couscous but with a higher nutritional value. It is an ideal food in a vegetarian diet because of its nutritional value and versatility. It is excellent as a meat extender or meat substitute in vegetarian dishes.

Serves 4-6


1 large sweet green pepper, roasted, skinned, seeded and diced

1 sweet red pepper, ditto

2 cups vegetable broth

1 cup bulgur

4 small carrots peeled and shaved

1 stalk celery, sliced

1 can chickpeas, drained and well rinsed

1/3 cup raisins soaked in warm water

4 or 5 fresh basil leaves

3 tablespoon white balsamic vinegar

Juice of 1 lemon

4 tablespoons Filippo Berio extra virgin olive oil

1 teaspoon salt


Roast or broil the peppers until blackened. Cool, peel, cut, seed and dice. Place in a medium size bowl and set aside.

Bring the vegetable broth to a boil in a medium size saucepan. Add the bulgur and cook covered until liquid is all absorbed. Cool.

Transfer to the bowl with the peppers and add the carrots, celery, chickpeas raisins and basil. Set aside.

In a small bowl whisk together the vinegar, lemon juice, olive oil and salt. Pour over the bulgur ingredients and toss. Cover and allow to stand for 1 hour before serving.

This recipe is featured on show 2303 - Eat Salads/Mangiate l'Insalate.


  1. Jason Lopezjones's avatar

    Jason Lopezjones

    That bulgar and ceci bean salad was ABSOLUTELY DELICIOUS!!!!! Wow, I am glad it made so much, so the leftovers are my lunch today... Can I eat lunch at 9AM???

    Thank you!

Leave a Comment

Want more Recipes? See My Latest Book

Ciao Italia Family Classics

Mary Ann returns to her family's humble beginnings to bring us a treasure trove of more than 200 time-honored recipes.

Buy it now from Amazon